Posts by InSync
What is Q-Factor and how does it affect your cycling?
Q-factor is the horizontal distance between the outside of one crank arm to the outside of the opposite crank arm. Stance width is the combination of this distance plus the distance from the crank to the centreline of the pedal body (sometimes also confusingly called Q-factor). This makes up the distance between pedal centres. Why…
Read MoreDoes fasted training work?
Fasted training refers to working-out on an empty stomach, typically in the morning before eating. The theory is that exercising in a fasted state can teach the body to burn more stored fat for energy because glycogen stores are lower. However, the research is mixed. In order to understand the pros and cons, let’s examine…
Read MoreHow does cycle coaching work?
Cycle coaching involves a coach providing personalised guidance, training plans, and support to help cyclists improve their performance and achieve their cycling goals. Here’s my overview of how high-quality cycle coaching works: Coaching is a long-term endeavour and relies on a good working relationship between rider and coach. A well-matched rider-coach team can work together…
Read MoreHow do you structure a cycling training plan?
How you structure a cycling training plan can be confusing. You need to consider various factors such as your goals, current fitness level, available time for training and specific areas you want to improve. While the details may vary depending on individual circumstances, here are some general tips to help you structure your training plan:…
Read MoreHow do I stay hydrated whilst cycling?
Staying hydrated whilst cycling is essential for maintaining performance and overall well-being. Here are some tips to help you stay hydrated during your rides. Drink water before you start: Make sure you’re well hydrated before you even begin cycling. Drink a glass or two of fluids before you hit the road. Carry enough fluid with…
Read MoreThe importance of arch support for cyclists
The basis of a good bike fit is the foot-pedal interface. There are 26 bones in the foot and during the power phase of a pedal stroke, 19 of them are actively transferring force to the pedal. To do so efficiently and painlessly, the foot needs effective arch support. The Special Case of Cycling The…
Read MoreHow to choose a sportive
With so much choice it can be hard to pick the right event. Maybe you are looking to complete your first sportive? Or have you done them before but want to push your limits and choose something harder? In this post I highlight the things to consider when choosing a Sportive or Gran Fondo. Goal…
Read MoreFive reasons why you need a bike fit
Riding a bike should be fun, comfortable and challenging, but not painful. A well-fitted bike will be a pleasure to ride, efficient and pain-free. There is enough suffering in training without having the added discomfort caused by poor bike fit. Read on to learn my top five reasons why you need a bike fit. 1.…
Read MoreHow to improve your climbing
We’ve all seen the pictures of professional cyclists sailing gracefully up Alp D’Huez like they’re on a gentle Sunday ride. Unfortunately, for the rest of us it’s far from effortless. It is hard, painful and anything but graceful. So why is it so hard? More importantly, how can you improve your climbing so you’re cresting…
Read MoreHow to achieve perfect form for a Gran Fondo
Hitting peak form for your goal event isn’t easy. Here’s how… You’ve spent all winter braving the bad weather and building your aerobic fitness and now its Spring. The good weather is just around the corner and before too long you’ll be on the start line of your goal event. So the question is: how…
Read More